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RV Block Periodisation Volume Overload, 6 Hours (4 Weeks)

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RV Block Periodisation Volume Overload, 6 Hours (4 Weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Roberto Vukovic

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is based on the resarch investigating the effect of block periodisation on cycling performance. Block periodisation means overloading the initial week of your training month with 5x HIT sessions, before recovering in the following weeks from the huge training stimulus. You can, however, overload the week with a very high training volume by adapting the intensity. This is exactly what Rønnestad did in one study, where he transformed a master elite cyclist to world class level.

Sounds familiar? Yes, this is what you aim for during a training camp or when you have excessive time to ride your bike. Therefore, the volume in the first week will be 2-3 times higher than your average weekly volume. So, if you train typically 6 hours weekly, this plan is made for you.

I recommend you to read my article on that topic: https://robertovukovic.com/block-periodization-case-study/

Skill sessions and strength training will be integrated reasonably. On the other hand, fuelling and recovery guidelines will complement the sessions to provide a broad guideline and maximize performance.

As always, the plan is simple and combines science with results-proven practice. Enjoy!

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Empty Days indicate a Rest Day

Rest
Please keep away from any sport on a rest day. You can, however, go on an easy walk with your loved ones, or play a round of table tennis if you like it. I think you get it, do something that acts more like active recovery and not serious efforts. Recovery is when your body adapts to the stress to go faster next time.
Details
Tuesday

Easy Endurance + Single-Leg Drill 1.5h

Bike01:30:0051 TSSStructured Workout
Include 3x 1min left-leg only pedaling and 1min right-leg only pedaling. 3 minutes of easy riding in between sets.

Easy endurance rides develop your aerobic energy system and fat-oxidation. Stay within the prescribed power range. On days you feel fatigued, you can reduce power to 50% of FTP. Avoid power surges. The pace should be conversational. On a hilly course try to control power up to 75% of FTP. On steep hills try to limit power up to 90% of FTP. Choose your preferred cadence. Heart rate usually falls within 60-72% of maxHR. Extended rides at easy endurance will usually cause your heart rate to drift upwards due to fatigue among others.
Details
Wednesday

Threshold Intervals 5x8min + Endurance

Bike02:30:00140 TSSStructured Workout
Threshold intervals aim to increase your second lactate threshold power (LT2) and increase the time you can tolerate riding at that power. As determined by your field test, threshold intervals are the highest power output, where long sustained efforts are still manageable. Therefore, choose a climb or road you can ride uninterrupted and ride at your preferred cadence. Your level of fitness will dictate the total time at intensity. Heart rate usually falls between 85-87% of your maxHR.

Intervals with extended zone 2 endurance aim to work your fatigue resistance or durability.
Details
Thursday

The Long Ride 4h

Bike04:00:00135 TSSStructured Workout
Easy endurance rides develop your aerobic energy system and fat-oxidation. Stay within the prescribed power range. On days you feel fatigued, you can reduce power to 50% of FTP. Avoid power surges. The pace should be conversational. On a hilly course try to control power up to 75% of FTP. On steep hills try to limit power up to 90% of FTP. Choose your preferred cadence. Heart rate usually falls within 60-72% of maxHR. Extended rides at easy endurance will usually cause your heart rate to drift upwards due to fatigue among others.

Long rides force your fast-twitch fibers to do work once your slow-twitch fibers fatigue. This will have a massive impact on your endurance performance.
Details
Friday

Recovery Ride 1h

Bike01:00:0019 TSSStructured Workout
Recovery rides help you stay in the rhythm of pedaling while adding no further stress to your muscles due to the low intensity.

A huge benefit of recovery rides is the social and mental aspect. For example, you go out for a ride and stop at your favorite cafe with friends. Chances are, you will feel physically and mentally fresher.
Details

Massage-Gun + Mobility

Other00:10:00
Do some light massage gun on your legs and perform a short mobility routine. The best mobility routine is the one you do.
Find some useful resources down below. 5-10 minutes total should get the job done. This is a time-efficient way to implement some recovery and well-being strategies in your day-to-day life.

5-minute mobility routine (can be done any time of the day):
https://www.youtube.com/watch?v=cacwri2wio4&t=0s
Details
Saturday

Tempo Efforts 6x10min + Endurance

Bike02:30:00135 TSSStructured Workout
Tempo efforts work your long duration sustained power and will improve the amount of time you can ride just below your threshold. You will notice increased muscular endurance at a lower perceived fatigue compared to HIT sessions. Choose your preferred cadence. Ride on an uninterrupted flat road or uphill. Heart rate usually falls between 79-82% of your max HR.

PERFORM 2x15 second all-out Sprints in the last 30-40 minutes of the ride. Recover for 5 minutes or more between sprints.

Intervals with extended zone 2 endurance aim to improve your fatigue resistance or durability.
Details
Sunday

The Long Ride 5h

Bike05:00:00168 TSSStructured Workout
Easy endurance rides develop your aerobic energy system and fat-oxidation. Stay within the prescribed power range. On days you feel fatigued, you can reduce power to 50% of FTP. Avoid power surges. The pace should be conversational. On a hilly course try to control power up to 75% of FTP. On steep hills try to limit power up to 90% of FTP. Choose your preferred cadence. Heart rate usually falls within 60-72% of maxHR. Extended rides at easy endurance will usually cause your heart rate to drift upwards due to fatigue among others.

Long rides force your fast-twitch fibers to do work once your slow-twitch fibers fatigue. This will have a massive impact on your endurance performance.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:32:00 05:00:00
Strength x1
00:27:00 00:30:00
Other x1
00:07:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
08:32:00 05:00:00
Strength Strength
00:27:00 00:30:00
Other Other
00:07:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Roberto Vukovic

RV Mediahouse

I’m a cycling coach and elite-level bike racer based in Duesseldorf, Germany. Being lucky to race pros like Mark Cavendish and others, I gained lots of experience in professional road cycling. Based on this, I keep a simple coaching philosophy — look at what the science has to say and what world-class athletes do. As a result, the training plans I create are science-based, pragmatic, and simple to follow. No bias, just proven strategies elite-athletes use for decades.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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